Strength
a) One Arm DB Snatch (alternating) – 1×10, 1×8, 1×6, 1×4, 1×2 (heavy across all rep ranges)
b) Dips (bar/ring) – 5×10 (use a band if necessary or weight for advanced)
—18 Min Clock to get all of this done. Try to work up to a heavy single on each arm for part (a). You should try to pull under & receive in a quarter squat for all the reps.
Conditioning
12 Min AMRAP
1 Wall Walk
3 Deadlifts (57-60%)
2 Wall Walks
6 Deadlifts
3 Wall Walks
9 Deadlifts
***5 Laps Shuttle Run to start each round. Down & Back = 1 Lap.
—-Continue pattern until the 12 minutes is up
WOD Notes: Goal is to get to the round of 5/6WW/18DL. Shuttle Run = 5 mats x 2 = 1 Lap. WW sub = 10 shoulder taps/WW or 8 if you elevate feet & get into a pike position. You should be able to touch n go at least 3-5 DL at a time & shouldn’t feel too heavy until the round of 12 to 15.
Assistance
a) L-Sit/Tuck – 25 Sec on / 60 Sec off x 8 Sets
b) Copenhagen Plank – 4×30 Sec / Leg